What Training Have You Done Today?

[Kerry1960]

Spent far too long in a beautiful beer garden yesterday and had quite a few drinks. So today just a grey zone 6k, r24 with weaker strokes.

Time Meters Pace Watts Cal/Hr S/M
25:22.4 6,000 2:06.8 171 889 24 133
4:15.9 1,000 2:07.9 167 875 24 118
4:14.2 2,000 2:07.1 170 886 24 126
4:12.8 3,000 2:06.4 173 896 24 131
4:12.3 4,000 2:06.1 174 900 24 137
4:13.8 5,000 2:06.9 171 889 24 141
4:13.4 6,000 2:06.7 172 892 25 146

[Annisotropic]

BPP W7D2: 7x500m, 2min rest
DF110, 24spm, avg 2.03.3.

Checked out how I did this session last year - turns out it was the first time I used ergdata.
An epiphany!

[alex9026]

You're too hard on yourself, as I don't see much difference at all between the two sessions, especially with that last interval. 10 seconds isn't enough of a difference to make it notably more manageable.

You're probably right, the sub 1:27 isn't happening over ten sets...

[alex9026]

1:37:43.1 25,000 1:57.2 217 1047 20
19:42.1 5,000 1:58.2 212 1029 21
19:36.4 10,000 1:57.6 215 1039 21
19:37.4 15,000 1:57.7 214 1037 21
19:33.9 20,000 1:57.3 216 1044 21
19:13.4 25,000 1:55.3 228 1085 21

Taking fluids on at 20, 40 and 60mins was well worth the brief loss of momentum and will need practice should I give the marathon challenge a shot in May. Ultimately it will come down to the conditions over that week. This weather is ideal (it's dropped in northern England), last week not so...

[Dangerscouse]

Taking fluids on at 20, 40 and 60mins was well worth the brief loss of momentum and will need practice should I give the marathon challenge a shot in May. Ultimately it will come down to the conditions over that week. This weather is ideal (it's dropped in northern England), last week not so...

Did you stop completely? Rowing one handed is better, albeit it's not a huge difference, but you always need to make sure that you don't do it at the start of the interval, as there's a far bigger impact on your average pace, and it will just mean you waste too much energy trying to catch up.

Have you tried out different gels / energy drinks? Not all of them are suitable, so you need to test them properly. I've found that SIS gels give me stomach ache, but High 5 gels were fine, assuming you're thinking of using them.

[alex9026]

Did you stop completely? Rowing one handed is better, albeit it's not a huge difference, but you always need to make sure that you don't do it at the start of the interval, as there's a far bigger impact on your average pace, and it will just mean you waste too much energy trying to catch up.

Have you tried out different gels / energy drinks? Not all of them are suitable, so you need to test them properly. I've found that SIS gels give me stomach ache, but High 5 gels were fine, assuming you're thinking of using them.

I continued one handed as best I could, just grabbed a cycling bottle with its lid off and chugged some electrolytes down, didn't seem to cost me much. Appreciate the point on timings around the splits, I only set the timer as a reminder for me. I "chased" the second split as it was close to 20mins, I got away with it over this distance, but I won't repetitively over 42k.

I used to run with PowerBar gels, palatable and stomach friendly for me, so will likely take the same approach here. I find SiS quite heavy, packets are big too. I struggle to chew sweets and the likes, gels are just so convenient. No carbs on the Erg today though, will test them over 30k.

[Dangerscouse]

I continued one handed as best I could, just grabbed a cycling bottle with its lid off and chugged some electrolytes down, didn't seem to cost me much. Appreciate the point on timings around the splits, I only set the timer as a reminder for me. I "chased" the second split as it was close to 20mins, I got away with it over this distance, but I won't repetitively over 42k.

I used to run with PowerBar gels, palatable and stomach friendly for me, so will likely take the same approach here. I find SiS quite heavy, packets are big too. I struggle to chew sweets and the likes, gels are just so convenient. No carbs on the Erg today though, will test them over 30k.

Good to hear. I use a rough guide as never having a drink until I'm at least halfway through the interval and preferably 75% +. It's shocking when you see your average split drop by circa 25 seconds, or more, and I've never mastered the control to be patient enough to slowly bring it back down.

Ime, I've never needed a drink or carbs until it gets over 32k, but it's definitely a good idea to get used to what you need to do.

[Dangerscouse]

1:23:59.1 21,097 1:59.4 205 1007 23 132
12:01.9 3,000 2:00.3 201 991 23 126
11:57.8 6,000 1:59.6 204 1003 23 127
11:55.9 9,000 1:59.3 206 1009 23 132
11:52.9 12,000 1:58.8 209 1018 23 134
11:53.4 15,000 1:58.9 208 1016 23 135
11:58.3 18,000 1:59.7 204 1002 23 135
11:56.2 21,000 1:59.3 206 1008 23 141
0:22.5 21,097 1:55.9 224 1072 24 141

I could have convinced myself that I shouldn't have done this, but what you should do is accepting that some discomfort and resistance is part of the process. A bit of a kick at the end as I noticed that I was going to finish just over 84 mins.

[Dangerscouse]

I continued one handed as best I could, just grabbed a cycling bottle with its lid off and chugged some electrolytes down, didn't seem to cost me much. Appreciate the point on timings around the splits, I only set the timer as a reminder for me. I "chased" the second split as it was close to 20mins, I got away with it over this distance, but I won't repetitively over 42k.

I'd also add to my previous comment. Try to identify your signs of tension, as you need to stay as relaxed as possible. I find I take shorter breaths, hunch my shoulders slightly and I benefit from occasionally shaking out my hands.

[alex9026]

I'd also add to my previous comment. Try to identify your signs of tension, as you need to stay as relaxed as possible. I find I take shorter breaths, hunch my shoulders slightly and I benefit from occasionally shaking out my hands.

Funny you should bring up tension, my shoulders I noticed my shoulders felt a little tight after. Same with my straight piece 24k a week or so ago. Not an issue on my broken pieces, but definitely something to be mindful of when 90mins elapses.

On the subject of broken pieces:

1:18:21.2 20,008 1:57.4 216 1042 20
29:21.8 7,500 1:57.4 216 1043 21
1:30
29:20.1 7,500 1:57.3 217 1045 20
1:30
19:39.3 5,008 1:57.7 214 1037 20

My sleep is in the pits, I was wide awake at 2am. I manage a good (by my standards) week then back to square one.

[KeithT]

Time Meters Pace Watts Cal/Hr S/M
5:56.5 2,000 1:29.1 494 2001 38
0:44.9 250 1:29.8 483 1963 39
0:44.9 250 1:29.8 483 1963 36
0:44.9 250 1:29.8 483 1963 37
0:44.9 250 1:29.8 483 1963 36
0:44.5 250 1:29.0 496 2008 38
0:44.6 250 1:29.2 493 1997 38
0:44.6 250 1:29.2 493 1997 39
0:43.2 250 1:26.4 543 2167 44

8x250m/1:10 Short on time today. I'm well off the boil with this sort of session, I've gone 10x250/1:00 at sub 1:30 across the board.

This is pretty strong!

[KeithT]

1:23:59.1 21,097 1:59.4 205 1007 23 132
12:01.9 3,000 2:00.3 201 991 23 126
11:57.8 6,000 1:59.6 204 1003 23 127
11:55.9 9,000 1:59.3 206 1009 23 132
11:52.9 12,000 1:58.8 209 1018 23 134
11:53.4 15,000 1:58.9 208 1016 23 135
11:58.3 18,000 1:59.7 204 1002 23 135
11:56.2 21,000 1:59.3 206 1008 23 141
0:22.5 21,097 1:55.9 224 1072 24 141

I could have convinced myself that I shouldn't have done this, but what you should do is accepting that some discomfort and resistance is part of the process. A bit of a kick at the end as I noticed that I was going to finish just over 84 mins.

That's a good solid row with HR staying fairly low.

[Dangerscouse]

Funny you should bring up tension, my shoulders I noticed my shoulders felt a little tight after. Same with my straight piece 24k a week or so ago. Not an issue on my broken pieces, but definitely something to be mindful of when 90mins elapses.

I suspect that it's a very common issue, and doing an occasional deep breath, a shake / roll of the shoulders, and shake of the hands / wrists is probably beneficial to everyone for a longer distance.

I also like to remember to squeeze my lats after I've rolled my shoulders as laziness creeps in and I can ever so slightly clip the finish so I don't fully expand my chest / squeeze my lats.

I sympathise with your sleeping, as my wife has suffered for years with really bad sleep. She hardly ever gets a good night's sleep, and frequently wakes up at 1 or 2am

[Dangerscouse]

That's a good solid row with HR staying fairly low.

Thanks mate, I find that a slightly higher stroke rate helps with HR, but my CNS is slightly frazzled atm, so the perception is worse than the reality, and I'm getting too many intrusive thoughts.

[putridp]

A favourite session today: 8x500m/2:00r. A session PB by 3.7s, average pace 1:37.7/500m. I should really change the rest to 90 seconds, but it's a hard enough session to face as it is!

Code: Select all

Time	Meters	S/M	HR
13:02.2	4,000	35
1:38.0	500	35	163
1:38.0	500	36	168
1:38.1	500	36	169
1:37.9	500	37	169
1:37.9	500	36	170
1:37.9	500	37	172
1:37.8	500	39	170
1:36.7	500	40	172